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Quick and Healthy Mason Jar Meals

Mason jars are a great tool for storing “on-the-go meals.” Here are a few healthy meals that you can make ahead of time whether you’re a bachelor or have a family of four:

Berry Yogurt Parfait

Put some raspberries at the bottom of the Mason jar then scoop some light or nonfat yogurt on top. Greek yogurt is also a good choice because it is packed with protein. Next, layer the yogurt with some strawberries followed by granola. Repeat the layers until the Mason jar is full.

Overnight, No-Cook Oatmeal

Add ¼ cup of oatmeal to the Mason jar (Coach’s Oats is tasty and nutritious). Next, add one cup of nonfat milk (add soy or almond milk if you prefer). Then add a teaspoon and a half of chia seeds. Lastly, close the jar and shake before adding fruit sweetener as an option. Refrigerate the oatmeal overnight and it will be ready in the morning. No heating necessary – just grab your jar, a spoon and head out the door!

Buffalo Chicken Salad

Add low-fat blue cheese dressing to the bottom of the Mason jar and top that with a handful of cherry tomatoes. Next, add some chopped up carrot pieces, diced celery and blue cheese crumbles. Then add some shredded chicken breast and drizzle some buffalo hot sauce on top. Lastly, add a substantial amount of iceberg lettuce.

“Chip-less” Taco Salad

In this order add: diced tomatoes, avocado slices, lettuce, low-fat shredded cheese, corn and black beans (you can use canned beans and corn to save time, just be sure to drain them) to the bottom of the Mason jar. Next, add ground beef, ground turkey or soy/vegetarian meat substitute. When it is time to eat, carefully spoon your meat option onto a microwavable safe plate. Once warmed, pour the remainder of ingredients from the jar onto the plate, mix and enjoy!

Veggie Sticks and Dip

For a quick snack, add a few tablespoons of fat-free ranch dressing into the Mason jar and top that with baby carrots and/or veggies of your choice. Another healthy snack option is to fill the bottom of the Mason jar with peanut butter and add several stalks of celery. Celery packs nutritious vitamins and you’ll get a protein punch from the peanut butter.

Caprese Pasta Salad

Pour some cooked and cooled whole-wheat penne pasta into the bottom of the Mason jar, and drizzle that with some fat-free Italian or balsamic vinaigrette dressing. Next add one cup of cherry tomatoes, one ounce of light-mozzarella cheese, a cup of spinach leaves and a half cup of basil.

Choose the most appropriate size (half-pint, pint and quart-size) of Mason jar based on the meal portion you are trying to make. Also, depending on the ingredients and consistency of the food used, most Mason jar meals will stay fresh for two days.

Hopefully, these on-the-go meals will help you with making healthier and fresh meal choices. Bon appétit!

The information in Healthy Living Online is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation, or if they have any questions regarding a medical condition or treatment plan.

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